To continue our series on the BOSU trainer, I wanted to share ways that you can specifically target your core. The magic of the BOSU is that you can use your core when you are doing legs or upper body. Very likely you will also work your shoulders, depending on the exercise, think of that as a bonus.
When you want to focus on your core specifically, look to limit rotation. The BOSU will be an unstable surface that your body will want to follow. Try to resist that movement and keep your trunk still. You will be able to move your arm or leg, but by holding your body still you are working your core big time.
The best part, or maybe the worst part, is that the BOSU doesn’t let you cheat. Whether you are on the soft or hard surface, the BOSU will react to your movements. You will know if you are able to hold your body still, making it easier to see progress. Be intentional with your movements and honest with yourself. Don’t rush through the exercise, slow and controlled movements will give you more benefits.
When doing the dying bug exercise, remember that you want to protect your back and hip. The lower your butt is on the BOSU, the easier the exercise. The easier the exercise is, the less stress there is on your lower back. If your lower back is getting sore, then you are either out of position or the exercise is too difficult. That’s a rule of thumb with any exercise.
Make sure you are working the muscles that you intend to work. You can modify further by having a bent knee instead of keeping it straight. That takes some pressure off the hip and back.
You may find that you need to use the modifications at first with the BOSU. Once you get more stable and your body understands what needs to be done, then you can advance to the harder versions and maybe add resistance, for example dumbbells or bands.
Let your imagination fly with many ways of advancing the movements. But keep your basic principles in mind as you advance. Alignment, core control, and proper technique.
If you are looking for more ideas, want to make sure you are working out correctly, or need motivation, let’s connect – even virtually!
Jen Mark [email protected], is a Registered Kinesiologist, Certified Athletic Therapist, and Registered Yoga Teacher at Matrix of Motion Fitness Studios and Sports Medicine Centre of Excellence in Newmarket. Jen is currently the athletic therapist with the Markham Majors Bantams. Jen is also the head therapist and holistic director for the Junior Development Squad with the Men’s program under Field Hockey Canada. Jen uses her athletic therapy for exercise and manual treatments including soft tissue massage, joint mobilizations, and muscle energy.